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Cholesterol is a wax-like substance
produced mostly in the liver. There are two main types of cholesterol that
appear in the blood stream; HDL (good) cholesterol and LDL (bad) cholesterol.
Having high levels of HDL (good) is good for us as it helps maintain a healthy
heart. LDL (bad) cholesterol however is the type that clogs up the walls of the
arteries thus leading to coronary heart disease. Eating the wrong foods, such
as lost of fat, can cause high blood cholesterol levels, which in turn causes
the blood vessels to narrow and, if left, get blocked. This build-up in the
arteries can take years to develop but as the blood vessels get narrower so the
flow of blood to the heart muscle is reduced which in turn can lead to a heart
attack.
MANAGING OUR CHOLESTEROL!
Lowering cholesterol levels
is most important as today's 'diet' and lack of exercise are causing levels to
increase vastly. To know whether you should be managing your cholesterol levels
you need to ask yourself these questions:
- Is any member of
your family having to watch their blood cholesterol levels?
- Have you had your
blood pressure taken recently? Is you blood pressure at an unhealthy level?
- Have you been
diagnosed as having heart problems?
- Is there a history
of heart disease in your family?
- Are you a smoker?
- Are you overweight?
If you answered YES
to any of the above questions then you should be looking to visit your GP to
check whether or not you should be reducing your cholesterol
levels.
SO WHAT CAN YOU DO?
These days' doctors recommend
a healthy diet - one that is low in fat (especially saturated fat) and salt.
But one that contains plenty of fruit, vegetables and fibre, which will help
prevent cholesterol build-up. There are five types of fat and fatty
substances:
Polyunsaturated -
In moderation these can help
lower blood cholesterol and maintain a healthy heart. Vegetable oils such as
sunflower and corn contain polyunsaturated fats, as do products made from them,
such as spreads that are labelled "high in polyunsaturated fats". Another good
source for polyunsaturated fat is oily fish like mackerel, pilchards and
sardines.
Monounsaturated Fats -
These can be found in high
quantities in olive oil and rapeseed oils and avocado pears. Whilst they do not
increase blood cholesterol levels, some experts believe that they may help to
reduce them.
Saturated and Trans Fats -
Medical experts
recommend we should reduce the amount of saturated and trans fats we eat, as a
diet high in these two fats increases blood cholesterol levels. Unfortunately a
lot of our favourite foods have high quantities of these fats. Products such as
animal meats, hard margarines and lard all contain high quantities of these two
fats, as do some dairy products such as full-fat milk, cheese and butter.
Plant Sterols -
Plant Sterols are a natural ingredient
present in vegetable oils and therefore occur in small amounts in our diet.
There are spreads are now available in the supermarkets that contain larger
amounts of Plant Sterol. Using these spreads as part of your normal healthy
diet can dramatically reduce cholesterol levels. As with all dietary changes
you have to stick with it to be successful in reducing and maintaining lower
cholesterol levels.
HEALTHY HEART MAINTENANCE
Diet is
only part of the changes needed to obtain, keep and maintain good health and a
healthy heart. Being active is also a very important element in being healthy.
You need exercise in some way at least 30 minutes, 5 days a week at moderate
intensity. Three of the best all round forms of physical activity are walking,
swimming and cycling. Remember though to start any fitness regime slowly,
building it up gradually, especially if you've not taken any exercise for some
time, are over 40, have been ill or have joint problems. As recommended
throughout this site, always consult your medical practitioner before making
any drastic changes to your diet, fitness regime or life-style.
What
else can I do ?
- Avoid or stop
smoking.
- Keep a healthy body
weight; that means putting weight on if you are too slim.
- Be physically more
active.
- Have your blood
pressure and cholesterol levels checked regularly.
- Relax.
- Learn to control
stress and take time out for YOU
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
of E.F.L All rights reserved
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